6-inch submarine sandwich vs Grilled cheese sandwich
Both count toward 30 plants a week.
| 6-inch submarine sandwich | Grilled cheese sandwich | |
|---|---|---|
| Protein · per 100 g | 11.0 g | 11.0 g |
| Carbs · per 100 g | 36.0 g | 28.1 g |
| Fat · per 100 g | 6.0 g | 20.8 g |
| Fiber · per 100 g | 2.5 g | 1.2 g |
| Energy · per 100 g | 240 kcal | 343 kcal |
| Protein · per 100 kcal | 4.6 g | 3.2 g |
| To hit 30 g protein | 273 g · 655 kcal | 273 g · 935 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: 6-inch submarine sandwich delivers 1.4× the protein per calorie of Grilled cheese sandwich (4.6 g vs 3.2 g per 100 kcal).
More fiber / 100 g: 6-inch submarine sandwichLighter per 100 g: 6-inch submarine sandwich
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.